The Last 10
On this podcast, I teach women how to BE FREE of struggling with weight and food. I share how to create the results you desire completely on YOUR terms. (no more dieting!) I'm on a mission to equip women worldwide to become free of struggling with their weight and be EMPOWERED in all areas of their lives, including this one. Listen in each week for tools that will allow you to understand your mind, emotions, habits, self-sabotage, and behavior patterns as they relate to your weight goals and your relationship to food. New Episodes Each Week. LISTEN NOW
Episodes
In the final episode of the Empowered Weight Loss series, I unpack the REAL impact of colonization on our bodies and our relationship with food.
If you’ve ever felt like you had to erase ANY part of yourself to “be healthy,” this episode will blow your mind—and open your heart.
Added note: if you don't think colonization ...
If you’ve ever felt like your body wasn’t “good enough”, this conversation is for you.
In this powerful episode, we name the truth:
Weight loss has been weaponized against women of color.
We explore how racism and white supremacy have shaped diet culture—and why true HEALING requires liberation, not more rule-following, d...
If you’ve been trying to create lasting weight loss transformation without addressing your mind, emotions, or nervous system—you’re not doing it 'wrong'. You’ve just been taught an incomplete system.
In this episode, we break down what Holistic Weight Loss actually means, what it looks like, and why it’s the key for women who want weight loss results AND healing (*h...
This episode is a must-listen for any woman who wants to lose weight and HEAL.
We’re unpacking what feminist weight loss really means—and why it’s essential if you’re done chasing goals built on shame.
If you’re tired of weight loss that feels exhausting…
Like it’s never enough…
Like you keep getting pulled back into sa...
This is not your typical weight loss conversation.
In this kickoff episode of a bold new series, I break down what Empowered Weight Loss really means—and why it changes everything (it's the heartbeat of everything we do inside TL10).
You’ll hear:
This week’s episode is a little different—no lessons, no frameworks—just me, Brenda, sitting down with you for a REAL-life check-in.
We just finished the TL10 Foundations series, and before we dive into the next powerful series on Empowered, Feminist, Decolonized, Anti-Racist, and Holistic Weight Loss—I wanted to take a moment to just be human with you.
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This is the final episode of the TL10 Foundations series—and it’s at the HEART of everything.
If you want to lose weight and be DONE with the struggle…
If you’re tired of feeling stuck in sabotage cycles and never feeling “good enough”…
Then this is the episode you need to hear.
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If you’ve been trying to force new habits but keep getting pulled back into old ones—this episode is for you.
In this episode, Brenda teaches WHY rewiring your brain and nervous system for peace (instead of urgency, pressure, or fear) is essential for sustainable weight loss and true freedom.
Because your peace isn’t a 'r...
If you’ve ever thrown in the towel with food, said “f*ck it” to your goals, or spiraled after one choice you regretted—this episode is for you.
I guide you step-by-step on how to reclaim your power after a sabotage moment so you can stop 'starting over' and instead:
move forward powerfully for your next breakthrough.
This...
If food’s been your go-to for comfort, stress relief, or pleasure—this episode is a MUST listen.
In Part 4 of the TL10 Foundations Series, I walk you through HOW to stop relying on food as an outlet, so that you can build a life and create results that feel nourishing in every way.
You’ll learn ...
If you’ve been stuck in the cycle of repeating the same habits, patterns, self-sabotage or food choices over and over again—this episode will help you break free. 
In today’s episode, I teach you how to break the cycles that have kept you stuck—without f...
If you’re done with food drama but still want to lose weight and feel good in your body—this episode is your permission slip and game plan.
In Part 2 of the TL10 Foundations Series, I dive into how to actually decide how you’ll eat—and lose weight without defaulting to dieting or diet rules.
The truth is, most women don’t...
Welcome to the TL10 101 Series—a 7-part deep dive into how to lose weight and create lasting freedom from the food and weight struggle.
In this first part, we’re starting at the first essential step that most women skip (and why they stay stuck): Deciding your goal—on purpose.
You’ll get crystal...
This summer, we’re doing things differently.
In this episode, I’m sharing how I’ve been navigating a BIG life transition—without defaulting to sabotage or “F*ck it” moments.
You’ll hear how I adjust (instead of abandon) my routines, including my approach to food, to stay aligned with my personal goals, self-care, and vision, no matter what's going on in my life or i...
Have you ever been really dedicated to your weight loss for a week or two and then frustrated to see that not only did the scale NOT move down but actually moved UP?!
This happens. It can feel frustrating and disappointing. That dissapointment and frustration over the number on the scale often then leads to SO MUCH of the giving up and sabotaging that keeps women stuck without weight loss results.
Can you relate?!
LISTEN to this ep...
If you’ve ever thought, “Why do I keep doing this?” — in this episode, I unpack how to stop spiraling in frustration and start creating real change.
I introduce you to a powerful concept I call the Redefinition Opportunity, where the habits you feel most stuck in (like weekend overeats, stress snacking, or vacation sabotage) become the very place you unlock your nex...
If you’ve ever found yourself reaching for snacks at the end of a long day—not because you’re hungry, but because you just need a break—this episode is for you.
Most women don’t actually know how to rest.
Not just physically but mentally and emotionally.
In this episode, I’m breaking down:
- Why women are socialized out of rest—and how that impacts your weight loss.
- The science of stress, without proper rest or nervous ...
If stress, finances, or life just feeling tight has been making it harder to lose weight—you’re not alone.
When we feel pressure, our brains crave relief.
And for so many women, that relief has been food. But what if you had a different way?
In this episode, I’m sharing:
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You know what to do… so why aren’t you doing it?
In this TL10 replay, I’m breaking down the real reason behind inaction, self-sabotage, and the gap between knowledge and action—so you can finally move forward.
Listen now and start showing up for your goals in a whole new way.
P...
Last week was about what you’re not giving yourself (self-denial).
This week is about what you’re FORCING yourself to do (discipline, willpower, and white-knuckling your way to weight loss).
Last week I was saying: "Stop depriving yourself of what you actually need."
This week, I'm saying: "Stop forcing what doesn’t work."
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